Overhead Press = The New Bench Press (How To OHP for MAX Gains)

OHP is the new bench press and real doctor, Dr. Pak is here to help you perfect it. All aboard the OHP TRAIN!

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About the channel:

I am Pak, a scientist, a coach but most importantly, a lifter.

I did my PhD on "the minimum effective dose for strength" and currently, as part of the Applied Muscle Development Lab (NYC), my research focuses on strength and muscle growth. As a coach I work with individuals of all professional and sporting backgrounds, from elite strength athletes to busy professionals looking to get stronger and improve their body composition.

As a lifter, there's not much more to say than "I lift and enjoy training hard". Citations for the "I lift" part can be provided upon request.

This channel is essentially me rambling on about all things lifting, including the odd "hot take" here and there with the aim of helping other fellow lifters as well as inspiring non-lifters to lift.

[warrenhenning]

OHP is a lift you do because you love training. In the words of a great man, you have to live it.

[imdibene]

OHP is the Chaddest lift of them all, about time to see the Return of the King in your local gyms

[azulsimmons]

I'm going for 300. I don't care how long it takes. I'm going to do it. I have about 85 lbs. to go as I took a break from the overhead press when I hit 235 and lost some strength.

[zenji]

can you make a series about how to make a strength program
Ur goated bro❤

[monicaandbrooks]

I’m feeling the new intro and intro music, Dr. Pak!

[OakToad]

Lifting nearly 6 months, and stopped shoulder pressing after a few because it hurt my shoulders. I found out using a barbell or dumbells doesn't hurt, so it was the built-in position and range of motion that got me.

[RedSuspense]

Love this guide, started this movement after recovering from unrelated injury, but I appreciate the tips on technique, will try the fixes next gym session!

[gerym]

Great advice. Thank you real doctor Pak 0:18

[Coffeekeepsmerolling]

For the engagement. I did the bar for reps on the ohp today. #noabs

[finervintage]

Pak please the more people that do OHP the less impressive mine looks. Shhhh

[loganwolv]

Cambered bar bench press competitions when?

[ralphnevill]

I start with a power clean before pressing, just cause no one else at my gym ever does them ;)

[harvestblades]

Funny to see the OHP as the new Bench Press since it was the OG before that back bend ruined the judging.

[plastikmaiden]

Do OHP in a climbing gym. My weak ass can only press 55kg and climbers still think I'm going to squat.

[dmitripisartchik]

Creeping up on 1 plate, looking for 2 plates in a few months.

The manliest of lifts.

[Superi]

Do you guys think 3 days/week push pull legs is good or do you rather split push into bench and ohp on separate days

[ajithsidhu]

can i ask how can we use the ohp for size and strength i used the Russian squat program on it and increase my ohp by 10kgs, i am planning to use smolov or texas method on my ohp, kindly advice as i would like to gain size and strength

[mdkgr]

Πάτροκλε αν έχω ένα Push Day με ίσιο πάγκο, επικλινή πάγκο στις 40 μοίρες, δίζυγο με έμφαση στο στήθος/ώμο και 2-3 ασκήσεις για τα side delts, έχει νόημα να προσθέσω στο rotation και ένα Session με Seated OHP σε 70-80 μοίρες επικλινή πάγκο; Μέχρι τώρα θεωρούσα πως όχι, καθώς η έμφασή μου είναι προς το bodybuilding. Ωστόσο λατρεύω το OHP, όταν ξεκίνησα πιο σοβαρά το γυμναστήριο, ήμουν πιο strength-oriented και το μικρόβιο του OHP (το όρθιο κυρίως), σε κολλάει αν αγαπάς «αντρικές» ασκήσεις. Για τον ίδιο λόγο έχω κρατήσει και high bar squats και conventional deadlifts (σε pull day) στο rotation, γιατί i) είναι εξαιρετικές ασκήσεις για τα target muscle groups και ii) έχω home gym και iii) είναι super fun και σε οδηγούν προς το gym πιο συχνά. Εξαιρετικό βίντεο υπόψιν!

[Yupppi]

Every other barbell move > bench. OHP = when you separate men from the boys. It's such a chad exercise that you don't even measure it in pounds at all, only kilograms.

I may be dumb but I start OHP with the front rack like in front squat. I've also started to do the push press with a bit of leg bounce. Limiting the hypertrophy benefits but improving the sport specificity (maybe). Still lowering it with control, but making the concentric more about power and increasing the weight handled. Honestly though, it feels like such a rare occasion where you need the benefits of big bench press. OHP seems to translate better to many things. Someone probably proves me wrong about bench, but I'll still claim bench is overrated even when it's not rated that high.

What Dr. Pak didn't mention though is weightlifting wrist wraps. How about them? Makes a huge difference for my shitty wrist.

Dr. Pak or Agent Pak if you will, with his stealthy ear piece.

I will buy 1500 shirts the moment when the European Raskol Apparel has B.D.S.M. shirts again.

Will you explain the end screen code some time? I find it very confusing that there's an equation for Segment Duration (that is something like 1/2 * gt = vl?), and it's only used to set another variable's value (tNext), and every time tNext is used it's just segDur's value added, which in turn is just pointing to e's value. Similar to how vl is just pointing to e's value after the initialisation to calculate segDur. It feels like there's a lot of redundancy. And an extra }else value. Is value + vu*delta*(vl - g*delta/2); a legal expression? I can guess it's counting bounces and time the bounces take until there's no longer time for another bounce, then solves the leftover time and adds a distance to value. But is there a situation where nb > nMax given the restriction in the while loop is that it's not more than nMax? It must be a part of real working code assumedly, nobody would make it that complex just for fun. Way too captivating piece of code for an end screen.

[kimja]

a better option could be handstand pushups